Archive for "Jul 11 2017"

Row


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Metcon

Metcon (8 Rounds for distance)

Row

8 x 20sec MAX

2mins Rest

Metcon

Metcon (5 Rounds for reps)

5 Sets:

# HSPU

10 Bent over row

15 V-ups

Rest 2mins
Record HSPU reps & weight of Row in comments

Cool down

Row 2mins EASY pace

1-2mins in each position

Bar hang

Twisted cross pose

Couch stretch

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman